Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
BEGINNER
Side Kick Plank
Side Kick Plank works all the major lower body muscle groups, particularly the quads, glutes, and outer thighs. Sidekick plank also automatically uses core muscles.
Demonstration Video
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Target Muscles
Instructions
- Lie on your side on one forearm with your legs bent and your knees bent at a 90-degree angle. Close the upper hand into a fist, extending the hand in front of the face.
- Squeeze your body and lift your hips so that a straight line forms from your shoulders to your knees. Swing the top leg out. Pause and then return to the starting position.
Tips
- Be sure to bring your hips forward during the kick.
Alternative Exercises
Single Leg Glute Bridge
A unilateral glute and hamstring exercise lifting the hips with one leg extended, enhancing glute activation, hip stability, and single-side strength.
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